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The Knowledge > Recipes >
Wednesday, 8th August 2012
Flounder Fillets
Protein packed Flounder Fillets
By LA Muscle on 08.08.2012 12:19 pm
Ingredients: 
• 8 green onions
• 1/4 cup minced fresh cilantro
• 1 tablespoon minced peeled fresh ginger
• 2 teaspoons dark sesame oil, divided
• 4 (6-ounce) flounder fillets, skinned
• 2 teaspoons rice vinegar
• 2 teaspoons low-sodium soy sauce
• 1/8 teaspoon salt
• 4 lemon slices
Directions:
1. Remove green tops from onions; slice onion tops into 1-inch pieces to measure 1/4 cup Set aside.
2. Reserve remaining onion tops for another use.
3. Cut white portions of onions into 2-inch pieces.
4. Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate.
5. Fold each fillet in half crosswise. Arrange fish spoke like with thinnest portions pointing toward centre of dish.
6. Arrange white onion portions between each fillet.
7. Combine 1/4 cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish.
8. Cover with heavy-duty plastic wrap.
9. Microwave at HIGH 4 minutes or until fish flakes easily when tested with a fork. Garnish each fillet with a lemon slice
Nutrition: Per Serving
Calories: 188kcal
Protein: 32g
Carbs: 3g
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